| Location: Tacoma,WA, Member Since: Jul 07, 2010 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon Maniac #5549
Bronze Level (*)
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"You're only as good as your next race!" - Coach Mark Smith
"A nomadic portion of the metamorphosed igneous or sedimentary deposits of the Proterozoic era accumulates no bryophytic plant life."
Marathons:
Raced:
3:30:30 - Portland Marathon - October, 2003
3:19:57 - Portland Marathon - October 2004
3:11:45- Tacoma City Marathon - May 2, 2009 BQ
3:01:43- Tri-Cities Marathon - Oct 31, 2010 BQ
DNF - Eugene - April 29, 2012
Run for Fun:
3:29:47 - Green River Marathon - June 2, 2012
4:20:28 - Lake Youngs Ultra (28.75 miles) - June 9, 2012
3:33:33 - Tacoma City Marathon - May 3, 2013
Recent:
1:00:05 15K - FSRC Resolution Series - 2011
1:20:37 20K (adjusted) - FSRC - 2011
48:45 12K - Sound to Narrows - 2009
47:45 12K - Sound to Narrows - 2011
24:02 4 Mile - Four on the Fourth - 2009
23:27 4 Mile - Four on the Fourth - 2011
19:01 5K - Alumni XC race - 2010
18:45 5 K - Alumni XC race - 2011
11:13 3200m - Sparks Stadium - 7/20/2011
5:21 1600m - Sparks Stadium - 7/20/2011
29:45 8K - Lakefair - 2009
37:59 10K - Bank to Bay - 2010
Good ol' days:
16:38 Road 5K - Roman Meal Glove Run - 1988 (High school)
21:50 4 mile - Four on the 4th - 1994
27:57 5 mile - Black Cat - 1991
35:09 Road 10K - Auburn City Haul - 1991
42:24 12K - Sound to Narrows - 1990
1:19:44 1/2 M - Pacific Rim - 1990?
High School PRs:
2:06.5 800 - 1988
4:39 1600 - 1989
9:50 3200 - 1989
15:30 3 mile XC - 1988
College Track PRs:
32:55 10,000m - 1994
15:57 5000m - 1995 Short-Term Running Goals: Get into Marathon Maniacs Done (See above)
Recover from Knee Injury
October marathon or ultra, choosing between Defiance 50K, Poulsbo marathon and Ft Steilacoom marathon. The goal will be to finish at a moderately easy pace, no racing. Sub 3:30 would be nice. Long-Term Running Goals: Age gracefully
Join Marathon Maniacs Done (See above)
Run an ultra Done (See above)
Personal: Married, with 1 daughter
IT Analyst/Programmer for 20 years. Also, an avid gardner with a small retail nursery on the side.
I've been a runner most of my life. I started running in 5th grade when the high school coach started a "run for fun" program at all the grade schools in the school district. Also, growing up my neighbor, who was about 8 years older than me, was a superstar in high school with a 4:15 1600m in the early 80s. So I had some good role models.
Most important, I love the Lord, and serve Him in my church and in Bible Study Fellowship, which is an international Bible Study open to people of all church backgrounds (i.e. interdenominational). If you are looking for a phenomenal way to study the Bible and draw closer to God this is the study for you. Check out BSFInternational.org to find a class near you. They are all over the place! Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 98.37 | 12.00 | 4.00 | 0.00 | 114.37 |
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| Brooks Adrenaline 12 Miles: 114.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 miles through Pleasant Valley in 37:22 (7:29/mile)
Quick run, sunny, cool.
7:40 - 7:35 - 7:25 - 7:26 - 7:16 |
| Brooks Adrenaline 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I was supposed to go 10 miles today, but I was feeling a little worn from the plant sale, so decided to postpone that until tomorrow. Instead I just ran an easy 5 on the trails in 40:36 (8:07/mile) |
| Brooks Adrenaline 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Supposed to run 10 today, but then I remembered it was blood donation day. No running for 24 hours. So much for trying to ramp up this week and get back on track. Oh well, good cause and all that.
They checked my pulse, which was about 55 at the time. Nurse asked, "Are you a runner?" She said if my pulse were lower than 45 I couldn't give blood. Didn't know that. Also, if my iron gets much higher I won't be able to, either. I guess I'm just too healthy! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
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2.75 miles setting up signs in 21:21 (7:46/mile)
Still feeling a little worn out from giving blood I guess |
| Brooks Adrenaline 12 Miles: 2.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles on Military in 48:25 (8:04/mile)
I'm still feeling run down. Hopefully will be doing better by the weekend.
8:04 - 7:38 - 8:08 - 7:45 - 8:21 - 8:28
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| Brooks Adrenaline 12 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 2.90 |
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2.9 miles checking on signs in 22:09 (7:38/mile)
Still feeling a little run down, so didn't add the hill.
7:40 - 7:37 - 7:38 pace |
| Brooks Adrenaline 12 Miles: 2.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 miles on Military in 1:02:31 (7:49/mil)
Not feeling too good today. Stomach has been bothering be a little since last night. I was hoping the run would help, and it did, but I was pretty much wiped the rest of the day.
Now it is time to start getting back into decent shape. Hopefully will get the mileage up to 50+ with the occasional workout. My plant sales are finally done, so hopefully I'll have more time/energy for running, and for logging the runs.
Splits: 7:32 - 7:35 - 8:03 - 7:40 - 7:51 - 7:45 - 8:04 - 8:02 |
| Brooks Adrenaline 12 Miles: 8.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles to Interurban trail and back in 1:18:25 (7:51/mile)
Since I was feeling better today than yesterday, and the 8 miles went pretty smoothly yesterday even though my stomach was bothering me, I decided to do the 10 today. Went smoothly, plenty of energy for the distance. I short run would've been too easy. Mostly sunny today, but I still managed to get caught in a downpour for about 10 minutes.
7:42 - 7:57 - 7:57 - 7:44 - 7:34 - 8:18 - 8:08 - 7:54 - 7:45 - 7:25 |
| Brooks Adrenaline 12 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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Kind of a light tempo run, or a short marathon pace run maybe.
2 mile warm up in 15:29 (7:45/mile)
4 mile light tempo run in 28:41 (7:10/mile)
A little slower than I'd hoped. I did work for several hours in the nursery yesterday so was probably a bit tired from that. Also, I did a pretty good job of not pushing very hard. Just a casual light tempo effort.
Splits: 7:09 - 7:04 - 7:20 - 7:08
2 mile cool down in 15:47 |
| Brooks Adrenaline 12 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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Easy 3.5 miles on the trails in 28:30.
Brought the camera to take pictures of some trees and plants in the woods. |
| Brooks Adrenaline 12 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
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Easy 1.5 in 12:23
This was supposed to be a 12 mile "long" run. For some reason I thought I could knock that out pretty easily, even after working pretty hard in the nursery for four hours beforehand. After 3/4 of a mile struggling to run 8:15 pace I decided my time would be better spent working more in the nursery, so I did. |
| Brooks Adrenaline 12 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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12 miles on Military Road in 1:33:57 (7:50/mile)
Finally got my 12 miler in. The hills in the second half got to me, but other than that it was pretty smooth sailing. The right knee is only a minor aggravation now, and the left knee doesn't bother me at all.
It was a beautiful sunny day, upper 60s, still a little muggy today, but much better than yesterday for running.
7:57 - 7:44 - 7:59 - 7:37 - 7:35 - 7:33 - 7:54 - 7:48 - 7:41 - 7:38 - 8:09 - 8:23 |
| Brooks Adrenaline 12 Miles: 12.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Easy 4 on the trails in 34:51
Feeling pretty tired today. I guess 12 miles was longer than I thought for my current condition. |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 0.00 | 0.00 | 4.04 |
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Easy 4.04 miles through Pleasant Valley in 32:41 (8:06/mile)
Still feeling the fatigue from Monday. Crazy. Oh well, at least nothing's hurting too much.
Splits: 8:18 - 7:59 - 8:06 - 7:59 |
| Brooks Adrenaline 12 Miles: 4.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 4.00 | 0.00 | 8.03 |
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2.03 mile warmup in 15:12 (7:37 + 7:24 = 7:31/mile)
4 mile tempo run in 27:31 (6:53/mile)
I wish it wasn't as hard of an effort as it was to get under 7, but I'm glad I did it. Only on the uphills was I very tired. Even at the end, on the flat the pace was pretty comfortable. Compared to last week, this was harder effort, but quite a bit faster (28:41 vs 27:31). Still about 3 minutes off where I was last year in April, but oh well. Progress.
Splits: 7:00.4 - 6:49.5 - 6:59.3 - 6:42.7
2 mile cool down in 16:26 (8:13/mile) |
| Brooks Adrenaline 12 Miles: 8.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.63 | 0.00 | 0.00 | 0.00 | 1.63 |
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Easy 1.63 miles checking on signs, in 12:33 (7:41/mile)
A little tired after yesterday's effort. |
| Brooks Adrenaline 12 Miles: 1.63 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles around neighborhood in 30:37 (7:39/mile)
Feeling a little better today. However, my knee started to hurt quite a bit over the last half mile of the run.
7:43 - 7:31 - 7:34 - 7:50 |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.02 | 0.00 | 0.00 | 0.00 | 3.02 |
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Easy 3.02 on the trails in 26:18 (8:43/mile)
Feeling realy sluggish today, and my right knee was still pretty sore. So, instead of running the 12 I had planned on doing I just did an easy 3. |
| Brooks Adrenaline 12 Miles: 3.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles to Interurban trail and back in 1:18:02 ()
A little slower than I'd hoped overall. I also was hoping to get the run done before the rain started. No such luck. At about 4 1/2 miles it started. I was concerned about chafing so I took off my shirt. Ran about 2 1/2 miles like that, with people looking at me like I was nuts. A couple times I stopped under a tree for a bit to wait for a downpour to lighten up. The rain steadily worsened and I noticed I was just under the tip of a long, columnar black cloud that was slowing moving the same direction as me.
At one point, with about 3 miles to go I was standing under some trees. I heard a few rumblings of thunder. So, put the shirt back on and started off again. It was like a sheet of rain. If I had been running in the shower I would not have been any wetter. Yet it kept getting worse and worse. As a result, I ran pretty fast for a couple miles. Alll of a sudden it stopped, relatively speaking, and the last 2 miles were run in peace with just a few sprinkles.
Splits:
7:41
7:49
8:01
7:53
7:34
8:06 - uphill
8:12 - uphill
6:59 - Heavy downpour
7:38
8:09 |
| Brooks Adrenaline 12 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Easy 3 to Pleasant Valley and back in 24:55 (8:18/mile)
I hate runs like these. Not hot, but muggy. Ran right after eating some cinnamon rolls and a frappacino. Hypoglycemia set in. Knee hurting. Overall, ucky run.
Splits: 8:17 - 8:09 - 8:30 |
| Brooks Adrenaline 12 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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8 miles on Military Road in 57:44 (7:13/mile)
Faster tempo run today. The goal was sub-7:20, then decided sub 7:15. Felt pretty good. Only the uphills are a challenge at this pace. Not hot yet, but very muggy. My moisture-wicking t-shirt was completely drenched.
This run suggests that sometime in the next 12-16 weeks I should be ready to run a sub 3:10 marathon.
Splits: 7:16 - 6:59 - 7:34 - 6:59 - 7:11 - 7:06 - 7:20 - 7:19 |
| Brooks Adrenaline 12 Miles: 8.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles through Pleasant Valley in 31:17 (7:49/mile)
Hot today, got up to 90. |
| Brooks Adrenaline 12 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 98.37 | 12.00 | 4.00 | 0.00 | 114.37 |
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| Brooks Adrenaline 12 Miles: 114.37 |
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